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>> December 18, 2017

Kuching, 14-17 December 2017 "Sukan Sarawak (SukSar) 1.0, Sarawak Games"
-Sukan Sarawak or SukSar 2.0 (Sarawak Games) is a multi-sports event including Para;
-revived after the last one in 1990 (27 years ago); next edition in 2019;
-selected results as follows;

>> December 16, 2017

Sandakan, 11-14 December 2017 "8th Sabah Games (SAGA) at Sandakan, Sabah"
-multi-sports event for athletes aged 20 and under in the state of Sabah; a selection platform for the National Games (SUKMA) in 2018;
-an excellent results service by the organiser; winners and selected results as follows;

>> September 12, 2017

Sibu, 9-10 September 2017 "13th Sibu Open Track and Field Championships"

-offered a total prize money of RM 17,000
-wind-reading not reported;

-men's 100m final is too quick as compared to PB, no further info on this?
-hand-timed;
-it is now confirmed that the condition was windy (very strong tailwinds), therefore none of the sprint results should be considered as regular;

MEN

100m / wind-aided* (10)

1. Lukmanul Hakim Khaiul Akmal 10.54 (10.78 as 1h2)

2. Muhammad Zulfiqar Ismail 10.87

3. Muhammad Nazreen Ezat Hasan 10.89

4. Muhammad Syahrul Adli 10.99

200m / wind-aided* ( 9)

1. Abdul Wafiy Roslan 21.74 (& 21.76 as 1h2)

2. Muhammad Anzreen Ezat Hassan 22.13

3. Muhammad Syazrul Adli 22.47

400m (10)

1. Mohamad Arif Zulhilmi Alet 47.99

2. Luqmanul Hakim Khairul Akmal 48.51

3. Abdul Wafiy Roslan 48.62

4. Muhammad Saiful Safwan Saifuddin 48.62

800m (10)

1. Devin Roy Vincent 1:58.88

1500m (10)

1. Devin Roy Vincent 4:12.31

400m hurdles ( 9)

1. Mohamad Adib Zulhusini Alet 56.03

High Jump ( 8)

1. Jerome Chua Yu Chen 1.88

Shot Put (10)

1. Sim Quan Ying 12.94

2. Kong Chin Poh 12.63

Discus Throw (10)

1. Ngu Ing Biao 39.40

2. William Wong Tung Wei 38.84

3. Teng How Ann 35.87

Hammer Throw ( 9)

1. Johnny Ling Siew Hong 50.01

2. Wong Siew Hung 46.22

3. Sadat Marzuki Ajisan 46.11

4. Ngu Ing Biao 43.33

4x100m ( 9)

1. SSTMI Team (?.?,?,?) 41.86 (42.07 as 1h1)

Boy / 14 years

110m hurdles / 0.84 / wind aided* (10)

1. Maxxius Phillip 14.65

Long Jump ( 9)

1. Zaidi Saad 6.29

Shot Put / 3kg ( 9)

1. Jonah Chang Rigan 16.08

Discus Throw / 1kg (10)

1. Wong Yu Kiong 51.82

Javelin / 600g ( 9)

1. Yusuf Nor Afiq Azlan 49.66

WOMEN

100m / wind-aided* (10)

1. Mandy Goh Li 12.54 (& 12.71 as 1h1)

2. Nor AAliyah Ab Rahman 12.70 (& 12.68 as 4h2)

200m / nwi

1. Nor Aliyah Ab Rahman 25.44

400m (10)

1. Chloe Thong Yuen 60.87

Long Jump ( 9)

1. Mahira Hanis Ishak 5.62

2. Mandy Goh Li 5.30

3. Najwa Asylah Norizam 5.07

Triple Jump (10)

1. Mahira Hanis Ishak 11.95

Shot Put (10)

1. Queenie Ting Kung Ni 9.96

2. Betty Hoong King Ching 9.76

Discus Throw ( 9)

1. Queenie Ting Kung Ni 41.90

2. Wong Xiao Jing 32.83

Hammer Throw ( 9)

1. Michelle Wong Kung Lu 33.01

2. Sheldon Sik Hui San 32.13

3. Heng Li Ying 31.61

4. Michelle Kiu Li Phing 30.47

Javelin (10)

1. Wong Nie Nie 41.39

Girl / 14 years

100m / wind-aided* (10)

1. Fatin Ilyana Mat Nayan 12.59

200m / nwi ( 9)

1. Fatin Ilyana Mat Nayan 26.48

*Note that the anemometer was not used but the condition was "windy" (too much wind).

Khairul Hafiz Jantan clocked 20.90s (0.0) to obliterate M.Jegathesan's 200m national record of 20.92s which has stood for 49 years since the 1968 Olympic Games.

The defending Asian junior champion has won the Malaysia open race ahead of teammates Jonathan Nyepa and Aravinn Thevarr Gunasegaran who clocked 21.29s and 21.31s, respectively.

Hafiz took the glory with a new championship record, erasing the 20.94s mark of Japan's Kento Terada that was set during the 2013 championships.

It also came after a controversial false start at the recently concluded Asian championships which saw the 19-year-old become the victim of poor judgment that results in his disqualification from the 100m finals after running the fastest times in heats (10.28s) and semifinals (10.24s).

This achievement has left Australia's Peter Norman (20.06s) as the only athlete to have his 200m national record, which was established from the 1968 Olympics at Mexico City to remain until today.

He is now a clear favorite to win both 100m and 200m at the 2017 Southeast Asian games next month.

>> July 06, 2017

He threw a distance of 60.96m in the fifth attempt after the unconvincing first two throws of 50.93m and 50.83m, respectively. He then registered 57.53m in his third throw to just avoid the elimination, which then enabled him to take the next three throws.

For a record this is the very first medal of throwing events won by a Malaysian in Asian championships.

Khairul Hafiz won heat 2, equaling Jonathan's SEA leading time of 10.28 (+0.1) - the fastest time in heats. Qatar's World class sprinter Femi Ogunode ran 10.29 in heat 5. Jonathan Nyepa ended 3rd place in heat 5 in 10.53.

All four Malaysian sprinters will proceed to semifinals.

Meanwhile, Badrul Hisyam has done another personal best in men's 400m, 47.46, two hundreds of a second faster than his previous best which he set during the morning heats. He however missed the finals.

Shahidatun Nadia is currently struggle with her performance and leaped only 5.84m in women's long jump.

In many sports, not only you need a high level of maximal strength but you need to also ensure the strength that you have can be utilized as effectively as possible, and this is even crucial when it comes to track sprinting.

No matter how strong you're, if you can't apply it to your sports, that does not count. The most important is whether it can help you to become a better athlete.

We have consistently observed a wide majority of sprinters that considered maximal strength as a way to go, use it to develop the fundamental to sprint faster. This is certainly true since higher force production is important in any high-speed and power events. Given that there are basically two general ways to improve your force production (increase mass lifted, and increase the ability to move it), strength development is a must.

Certainly, strength is the vehicle for sprinting. But fast sprinting needs more than maximal strength. The actions that occur during sprinting is not slow nor normal, but very fast one and also repetitive. Fast movement requires reflexive ground contact, rapid stretching and shortening of muscles (stretch-shortening cycle), well-coordinated movements, and stability of the action itself. This can ensure a good and consistent execution of sprint movements. Therefore reactive strength and explosive strength comes to mind. Hence, a more specific strength development is necessary.

The primary difference between reactive strength and explosive strength is how the movement is performed.

Reactive strength - exercises which specifically involve brief contact with the ground such as bounding, ankle hops, and jump over hurdles.

Explosive strength - exercise that implemented with vigorous actions such as during jump exercises. For example, box jump. The rapid extension of joints such as the knees and hips during box jump is the element of explosiveness. Power clean, snatch, and medicine ball slams are among others.

In one complete movement, the reactive component may precede the explosive component. As a whole, both contribute significantly to a fast movement such as sprinting.

Vertical and horizontal forces

The movement that you choose can play a significant role in how the forces are oriented and developed. The vertical and horizontal force production can determine how fast and how far the body is moved and propelled. A greater force applied on the ground (say within the 0.10s contact phase) propels the body to a greater distance while spending less time in the air through an effective utilization of the cyclic coordinated movement. Considering these can help optimize the sprinting specific skills. Forward jump is an example of horizontal force development and any vertical jumps or tasks should develop the vertical forces. Both are required in sprint running.

So the principle of fast sprinting is not limited to this, but for this time around we will try to address both reactive strength and explosive strength, therefore, here are some important points in coaching:

High power output during the contact phase

Spend less time on the ground

Better use of strength shortening cycle

Strength programming for speed

This is not a complicated task to do but the challenge is how do we incorporate them into a structured training program, which incorporates the technical (track workout) and physical development. We will see how the program can be implemented. We will use only some selected but appropriate exercises for linear sprints (but none are hamstring specific exercise).

Jonathan Nyepa ran a new PB (from 10.36) and the fastest time in Southeast Asia in 2017, second fastest in Malaysian All-Time lists (behind Khaiul Hafiz Jantan's 10.18s). Meanwhile, South Korean Kim Kok Young qualified for the World championships in London. Pre race bests 10.13 and 10.07w

>> May 27, 2017

Rayzam Shah Wan Sofian has finally made it, he wrote his name into Malaysian athletics' record books, and this time breaking Nur Herman Majid's 23-year-old national record of 13.73s.

The Sabahan has just clocked a time of 13.67s (+1.7) to win his final B race at the Kurpfalz Gala, a local track meeting at Weinheim, Germany. He ran 13.97 (0.0) in heats.

For a record, he won the gold medal at 2007 SEA Games, 10 years ago at age of 18.

Chance to win 2017 SEA Games
If he can finish the race, no doubt it's a gold medal. Closest rival is Laotian Anouxone Xaysa who has a personal best of 14.00s. Defending SEA games champion, Jamras Rittidet of Thailand is retired.

Chance to run at 2017 IAAF World championships
He must run 13.48s before 23 July.

Meanwhile on the same day (25th), Rayzam Shah Wan Sofian has done two sub 13.90s at 110m hurdles in a track meeting at Zeulenroda, Germany.

He clocked a time of 13.89 (0.3) in heats and then 13.85 (0.0) in the finals.

Rayzam returned to Liepzig on the 9th of May to train under his German coach Jan Erasmus May - three weeks after the South African training camp where he ran two sub 14.00s (13.93 each) from two separate competitions.

The race was won by German Eric Balnuwet in 13.63 (heats 13.57), Rayzam in second while Julian Marquet third in 13.93.

Rayzam' chance to win SEA Games
The chance to bag gold medal is very high - Thai Jamras Rittidet the defending champion is retired. The closest is a hurdler from Laos who has a lifetime best of 14.00s.

>> May 23, 2017

Only two days after recording a personal best of 61.16m that also a Malaysian and Southeast Asian record, Irfan Shamsuddin has set another impressive throw of 61.56m at Turnov Check Republic today (23 May 2017) - again a new national record and Southeast Asian record.

Another impressive throw of 61.56m registered by Irfan Shamsuddin at Turnov

Results
1. Martin Wierig GER 64.73
2. Piotr Malachowski POL 64.53
3. Robert Urbanek POL 63.70
4. IRFAN SHMSUDDIN (MAS) 61.56
5. Jaromír Mazgal CZE 58.56
6. Igor Gondor CZE 54.68Level of this performance
This would ranks him top 5 Asia annually in the Asian Athletics Rankings. You need to throw 67m in order to be top 10 of the world, throw 65m for top 30, or throw 64m for top 50. The 61.56m would make top 100 of the world.

Chance to win Asian Games
In the last three Asian Games (2014- 2006), first three results are 65.11 62.58 61.25 and 67.99 63.46 63.13 and 63.79 62.11 60.82, respectively. He will further improve his distance, therefore encance the chance of winning a medal in 2018 Asian Games as well.

Chance to win Commonwealth Games
Need to throw 63m in order to be in top 10 of Commonwealth annual rankings, but to win a medal in Commonwealth games, 62m would be sufficient if you are lucky.Chance to qualify for IAAF world championships, London 2017
Must throw 65m before 23 July.